MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

29. Juni 2020

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WOD – 20200629
Montag, den 29.06.2020
Jonny | Max | Thorben

Warm-up
Warm-up
3 rounds
– 10 Cal Row
– 10 Good Mornings
– 30 sec Samson Stretch (e/s)
– 10 Single Leg Romanian Deadlift (5 e/s; use KB, DB, BB or no weight at all)

Strength
Today’s strength part is performed
as 3 supersets of Deadlifts and
Single Leg Glute Bridge March.
Rest 90-120 sec between sets.
Deadlift (3 sets of 8)
Build on weights from 19.06.2020.
Single Leg Glute Bridge March (3 sets of 10 steps each side)

Workout
Metcon (Time)
150/120 Cal Row
*every minute on the minute
10 jumping lunges (it)

Time Cap: 15 min (10/8 Cal/min)

Mobility
2 Rounds:
– 1 min Instep Ham Stretch e/s
https://youtu.be/8E9iFyPftXU
– 1 min Samson Stretch e/s
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 1 min standing Forward Fold
https://youtu.be/tkUSInlEhI0

Mobility (optional extra focus)
Last week’s focus was on our shoulders and thoracic spine. This week’s optional extra focus is still on the shoulders but in combination with the chest. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.

– 2 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 2 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM

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